Check nutritional information label. Unfortunately, many manufacturers are not required to separate the natural sugars of the sugars added in the nutritional information label. But you can see how much sugar is in each serving. You can also check the list of ingredients, which has the ingredients listed in descending order according to the weight of them. See the table appearing below and contains a list of names that mean added sugar that can appear in a nutritional information label.
The nutritional information label says 40 grams of sugar per serving. What actually does that?
The information on the label for nutritional information can be confusing. To read information about sugar per serving note these two tips:
4 grams of sugar equals 1 tablespoon sugar
1 gram of sugar equals 4 calories
Using these two tips you can take the information that is found on the label of nutritional information and actually understand what this means. A food or drink that contains 40 grams of sugar per serving is the same as 10 tablespoons of sugar or 160 calories.
What can I do to avoid the sugar in my diet?
To avoid excess sugar you should know which foods and drinks have more added sugar. Sugar-sweetened beverages, including soft drinks, sports drinks and fruit drinks are a major source of sugar in the American diet. A tin of 12 ounces of fresh regular (not diet soda) can contain eight (8) or more tablespoons of sugar and more than 130 calories. That’s more sugar than the American Heart Association recommended for an average American woman in a day!
Other things you can do to limit your daily intake of added sugar include:
Limit or eliminate sweets, sweets and baked goods
Choose foods that are healthy for your heart such as fruits, vegetables, lean protein and whole grains for their meals and small snacks (snacks or “snacks”).
Skip sugary and instead of these beverages take water
Reduce the amount of processed foods that often not only contain a high amount of added sugar but also of fat and sodium.
Look for recipes that use less sugar when baking. Consider replacing ingredients of your favorite recipes. It is likely that you can use applesauce without sugar, sugar substitutes or simply reduce the amount of sugar in your recipe.